For any horizontal pulling exercise, like seated cable rows, keeping the shoulders back and down will ensure your lats and mid back are being hit the hardest, instead of just the upper traps and biceps.
In the video, the first couple of reps are performed incorrectly and the last couple of reps are performed with the shoulders back and down.
related posts
T-Nation Strength and Size Roundtable - Part 2
In part 2 of our training roundtable, our moderator asks Dave Tate whether you have to look strong to be strong, causing Dave Tate to get really red and start busting up stuff.
Jim Wendler: Off The Cuff
The Ohio Hellraiser talks Blast & Cruise, Harley Davidsons, the pros of bodybuilding training(!), and what conditioning drills rate high on the awesomeness scale. (Hint: it ain't the treadmill).
Tip: Landmine Chop
Develop overall strength and athleticism with this rotational move.
Pistol Squat Is Dumb
Don't do the pistol squat. The one-leg squat is a far superior exercise. Here's how and why to do the one-leg squat.